Smart Thinking: Recognize and Challenge Automatic Thoughts
In this article you will learn what automatic thoughts are, the role they play in stress, and how to recognize and tackle them with simple steps. We use tools from cognitive behavioral therapy so that even a beginner can get started.
Smart Thinking: Recognize and Challenge Automatic Thoughts
Unconscious or quick thoughts often determine how we interpret a situation and how we feel. You may remember exactly what someone said or did, but your interpretation reveals your own beliefs and fears. In cognitive-behavioral therapy you learn to recognize and challenge these automatic thoughts, so they have less influence on your mood and decisions. For the beginner reader this may sound a bit technical, but the core is simple: by paying attention to what you think, you can influence what you feel and how you behave. In this article we zoom in on what automatic thoughts are and why they sometimes get caught between emotions and memories. We present three practical tools you can apply immediately: the G-schema, cognitive restructuring, and a reality check. In addition you’ll get a brief explanation of what happens in your brain, with a focus on the prefrontal cortex and the hippocampus.
The first tool is the G-schema. In the G-schema you describe concretely what happened (situation), which automatic thought arose (thought), and what feeling you then experienced (feeling). Sometimes you may also include your behavior. By mapping this out you can see which thoughts trigger anger, fear, or insecurity. Example: situation: someone takes a long time to respond; thought: 'they think I’m stupid'; feeling: irritation; behavior: reserved or defensive reaction. Filling out this schema makes patterns visible and provides a concrete starting point to test whether the thought is realistic. Try doing one short G-schema exercise each day, preferably right after something happens. A simple entry can bring calm and show where your thoughts are taking the lead.
The second tool is cognitive restructuring, which involves examining and rephrasing your automatic thought. Ask yourself: what is the evidence for this thought? What is the evidence against? Is there another plausible explanation possible? How would I phrase this thinking if I told it to a friend? With this reality check you can build a more balanced way of thinking. An example: 'I always fail in presentations' becomes after the reality check 'it was a mistake, and I can learn and improve'. Write down the rephrased thought and use it as an alternative when the automatic thought returns. Through this exercise you teach your brain to more often choose a balanced interpretation and thus experience less fear and stress.
Finally this article highlights the role of the brain in this process. The prefrontal cortex helps with planning, rules, and suppressing impulsive behavior; the hippocampus stores memories that influence what you think now. Under stress this system works less robustly, causing automatic thoughts to take over more quickly. By regularly practicing recognizing and restructuring thoughts you train these brain areas and can change limiting patterns. Practical tips: set aside five to ten minutes each day for a short exercise with the G-schema and the reality check; keep a simple notebook with three examples of automatic thoughts; try short breathing or mindfulness exercises to improve your relaxation; be patient and kind to yourself as you develop these skills. The path to more calm and clear choices lies in consistently applying these techniques.
Lees ook: Werkstress herkennen en verminderen of Assertiviteit trainen in de praktijk.